Yoga stovepipe exercise:

Stand with your legs slightly wider than your shoulders and breathe evenly; Lift the heel, make the leg muscles tense, close the hips, abdomen and chest, hands up, palms up, fingers pointing to the sky respectively, and try to keep it for a few minutes. Take it back, put your feet together, bend over, put your hands on the ground and stretch your leg muscles as much as possible. Half-lying, legs raised, can cross back and forth. Sit up straight, with your legs together and your upper body pressed down. Put away your upper body, breathe evenly, keep moving and rest for 5 minutes.

Matters needing attention in yoga stovepipe:

1, the weight should be gradual, you can't rush for success, and you can't help but add load, otherwise you can't achieve the purpose of exercise.

2. These movements can be used for leisure exercise, and the speed can be determined according to the physical strength at that time, but it must be based on the time and times specified by the coach.

When doing yoga exercises, you should try to keep every movement in the same place for a few minutes.

Yoga thin hip yoga thin arm cow face method;

(1) king kong sit, sit still and adjust your breathing.

(2) Inhale, stretch your right arm upward, bend your elbow, and exhale. Pull your right elbow with your left hand and try to put your right hand between your shoulder blades.

(3) The left arm is bent back, and the fingers of both hands are tapped.

(4) Keep your back straight, keep your eyes straight, and breathe naturally for 20 seconds.

(5) Do it about 3 times each. Let go and shake it. Do it on the other side.

Alternative method: If your shoulders are stiff and your hands can't reach each other, you can use the method of grabbing both ends of the towel instead.

Yoga thin arm effect: strengthen back muscles, flexible wrist, elbow joint and shoulder joint, correct shoulder and back skew, and expand chest.

Fine-armed snake attack yoga practice;

(1) king kong sit, sit still and adjust your breathing.

(2) lean forward, stick your forehead to the ground, and stretch your arms forward to touch the ground.

(3) Bend your arms, raise your head, bend your back, and keep your chest close to the ground.

(4) Let the trunk move forward slowly along the ground.

(5) After reaching the finish line, straighten your arms, prop up your upper body, and then raise your head. Hold for 20 seconds and breathe naturally.

(6) Do it in reverse order and return to the initial state.

So repeatedly, * * * do it 8 times.

Yoga thin arm effect: strengthen arm strength, tighten arm muscles, strengthen chest muscles, move the whole spine, correct slight dislocation, and have an auxiliary effect on irregular menstruation.

Thin arm thin arm yoga practice;

(1) king kong sit, sit still and adjust your breathing.

(2) Inhale, and grab your left elbow with your right hand from the back of your head.

(3) Inhale, press the left arm down and hold it for a few seconds.

(4) Return to holding elbows with both hands.

(5) Redo on the other side.

(6) When the other side is finished, lower it to hold the elbow with both hands, inhale, straighten your arms, and still hold the elbow with both hands. Hold for 10 minute and breathe naturally.

(7) Exhale, hang down your arms and relax.

Yoga thin arm yoga body print practice;

(1) Fold your legs into a lotus or semi-lotus seat and sit down.

(2) Bend your arms behind your back and put your hands together.

(3) Inhale and raise your head.

(4) Exhale, the upper body slowly leans forward, and the forehead sticks to the ground, keeping breathing naturally for 20 seconds.

(5) Straighten the upper body, restore and relax the arms and legs. Switch legs up and down and do it again 1 time.

[Efficacy: strengthen arm muscles, flexibly shoulder, elbow and wrist joints, and move hips, knees and ankles, which has the functions of calming the nerves and slowing down the heart rate. ]

Yoga practice of stretching in front of thin arms;

(1) Sit up straight, straighten your legs forward and adjust your breathing.

(2) Hold your hands back and inhale.

(3) Exhale, tighten the abdominal muscles, slowly lift your body off the ground, straighten your arms, and put your whole body weight on your hands and feet.

(4) Inhale, lean back, hold for 20 seconds, and breathe naturally.

(5) the body slowly falls to the ground to recover.

So repeatedly, * * * do it three times.

Yoga thin arm effect: strengthen the strength of arms, wrists and ankles, tighten arm muscles, stretch the front side of the body, and strengthen the strength of buttocks and back muscles.

Yoga thin waist yoga thin waist strengthening triangle stretching method;

(1) Spread your legs apart, spread your arms horizontally, turn right at the tip of your right foot and inhale.

(2) Exhale and bend your right knee.

(3) Bend the upper body slowly to the right, put your right hand on the instep, straighten your left arm, and try to keep your arms in a straight line.

(4) Stretch the left arm to the side as far as possible, and keep it in a straight line with the left waist and left hip for 30 seconds, and breathe naturally.

(5) Slowly restore the upright posture, and then do it while changing. Do it three times left and right.

Yoga thin waist effect: stretch and tighten the side waist, stimulate and massage the inside of abdomen, help digestion process and strengthen leg strength.

Yoga practice of thin waist and sweeping the floor;

(1) Spread your legs slightly wider than your shoulders, inhale and extend your arms upward.

(2) Exhale, and the upper body leans forward in the direction of 45o to the left.

(3) lean forward to the limit and put your hands on the ground. If you can't reach the ground, your arms can hang down naturally. )

(4) The upper body and arms are horizontally right, and inhale.

(5) Exhale, straighten your arms and lift with your upper body in the right 45o direction.

(6) Return to the initial state.

(7) Do it again in the reverse order.

Do it three times left and right.

Yoga thin waist effect: flexible lumbar spine, reduce waist fat, stretch and relax back muscles, and activate spine.

Thin waist and bow drawing exercises in yoga;

(1) Lie on your side, with your right arm straight up and your left leg bent. Grab your left foot with your left hand and inhale.

(2) Exhale, try to lift the upper body and head, lift the left foot with the left hand, tighten the waist and abdomen, and look at the bottom of the left foot. Hold for 20 seconds and breathe naturally.

(3) Restore, relax your legs and change your legs before doing it.

Do the left and right legs three times each.

Yoga slimming effect: reduce waist, hip and hip fat, beautify hip curve.

Thin waist and wind blowing trees yoga practice;

(1) Legs should be shoulder width apart, arms should be straight up, fingers should be crossed, spine should be straight, heels should be raised, and inhaling.

(2) Exhale, the body bends to the left to the maximum, and the heel does not land. Hold it for a few seconds.

(3) Inspiratory reduction.

(4) Exhale and bend to the right.

Repeat this action five times.

Yoga thin waist effect: eliminate excess fat in waist, abdomen and ankles.

The practice of thin waist, turning around and touching toes in yoga;

(1) Keep your legs as far apart as possible, put your arms flat and inhale.

(2) Exhale, twist the upper body to the left and lean forward. Try to reach your left foot with your right hand, tap and stretch your left arm, twist your head back as much as possible, and look at your left hand. Inspiratory reduction.

(3) Exhale, then turn right and repeat the above actions.

Repeatedly, * * * do 12 times.

Yoga slimming effect: reducing waist fat, softening leg ligaments, squeezing and massaging internal organs, which is beneficial to digestive system and activating cervical vertebrae.

The first section: roll your hips. It is mainly the exercise of thighs, hips and waist to achieve slimming yoga to lose weight. Bend your knees and lie on your back, support your elbows, exhale, slowly pour your knees to your left side, keep your elbows still, and inhale for three times; Exhale, tilt your knees to the right, restore, inhale, and do it three times.

Section 2: Leg crossing, mainly to strengthen the contraction and relaxation of abdominal muscles. Take a semi-recumbent posture, support with elbows, raise your legs, and press your right foot on your left foot; Press your left foot on your right foot and continue to raise your legs; Keep your legs high, exchange pressure between your feet, and keep your legs up until your legs are perpendicular to the ground. Do it as many times as possible without fatigue.

Section 3: Swing exercises, mainly to strengthen the flexibility of waist, buttocks and thighs. Sit on your knees with your fingers crossed on your thighs; Breathe evenly for three times; Inhale, lift your upper body and extend your arms to your head; Exhale, gently sit on the right side of your body and continue to exhale. Stretch your arms to the left of your body, bend your waist, then inhale, straighten your arms, and slowly recover. Then do it on the other side, do it several times in a row, and then rest and relax.

Yoga breathing can increase the oxygen uptake of cells in the body, including fat cells, so oxidation increases and more fat cells are burned. It has a good regulating effect on subcortical center, autonomic nervous system and cardiovascular system of cerebral cortex, normalizing the appetite control function of feeding center and preventing overeating. Massage the abdominal organs to realize the self-regulation of visceral activities. Such as strengthening gastrointestinal peristalsis and enhancing pancreatic function to promote the secretion of digestive enzymes that melt fat. It can relax muscles, accelerate systemic hematology, and is beneficial to fat secretion. Yoga breathing to lose weight can strengthen abdominal muscles and remove abdominal fat.

Yoga diet yoga hip diet

1. Lie on your back and put your heels close to your hips, and hold your heels with your hands.

2. Slowly inhale and exhale to clamp the buttocks;

3. After reaching the limit, stand still for ten seconds, and then restore, restore the knees and feet.

Yoga waist and leg weight loss method

1. Stand with your feet together, hands on your head, hands crossed, elbows spread out.

2. Take a deep breath, bend your knees, stand on tiptoe and squat, with your body center of gravity on your toes. Keep your feet together and your back straight. Exhale and quickly return to the position of 1.

Yoga waist and back weight loss method

1. Stand up straight, spread your legs, and focus on your anus. Hold your hands above your head, and the distance between your palms is about the width of your head.

2. Slowly turn your waist to the left, your upper body and arms will also turn, and your back will be as straight as possible. Turn your upper body slowly until you face down and put your hands down.

Yoga weight-loss exercises become fat, starting from the stomach. At first, only one person could observe this slight change, but later, it has become a common feature. So, how to prevent abdominal fat accumulation? Please see-yoga weight loss exercise starts from the abdomen.

Maintain correct and solid yoga posture and exercise.

(1) stand up straight, arms straight forward, hands clenched, and then slowly raise your head. Head back, then gently turn left and right. Turn forward again, slowly lower your arm, still hold your hand tightly, and then put it back in place. Do the same thing 10 times.

② Stand up straight, stretch your arms horizontally forward, slowly lift your right leg forward, then backward, and then put it back in place. Do it with your left leg, five times for each leg.

③ Stand up straight, with your arms perpendicular to your side, slowly lift your right knee to your chest, bend your trunk and make your head forward, hold your legs to your chest with your hands, and then return to your original position. Do it with your left knee, five times on each knee.

④ Stand up straight, hold the opposite arm with both hands, slowly bend forward and left and right, and then return to the original position and do it for 5 times.

Yoga slimming exercise makes the waist, back and abdomen strong.

① Stand up straight, with your hands straight up, your upper body bent forward, your hands off the ground, and your knees slightly relaxed. Return to the original upright posture and repeat 10 times.

② Sit up straight, hold the chair with both hands on the chair without handle, lift the right leg, straighten it forward, raise the leg back and forth by 45cm, and repeat the left and right legs 10 times. Back against the back of the chair, lift the left and right legs forward at the same time, and do 10 times. Straighten your legs forward and move up and down alternately, each for 10 times.

③ Stand with your legs apart, put your arms between your legs, relax on the floor, lift your hips and do it up and down 10 times.

Yoga exercises make muscles strong.

① Lie on your back, with your arms extended outward and at right angles to your chest. Bend your right knee up to the right, try to touch the right bed surface slowly, and let your body return to its original position. Do the same action with your left leg for five times.

② Lie on your back, straighten your legs forward, put your arms on your head, bend your knees upward, and hold your knees tightly when you are close to your abdomen. Then straighten your legs and put them down, and do 10 times.

Yoga slimming action Yoga slimming, four movements to change the body shape, yoga is very effective for shaping the body, balancing the body and burning calories. It can also significantly improve physical strength, endurance, flexibility and breathing conditions.

Yoga slimming action part 1

Stand up straight, take a big step forward with your right leg, and turn your left foot outward by 45゜, so that your right knee and toe of your right foot are on a horizontal line, and press down as much as possible to make your right thigh parallel to the ground. Bend your body and put your right palm behind your right foot to support the ground. When you stretch your left arm as far as possible, you should still keep your right thigh parallel to the ground.

Target parts: the whole back, leg muscles, hip muscles, abdomen and waist muscles.

Special shaping: stretch your arms as far as possible and don't hunch over, so that you can expand your chest. This action is also very effective for tightening gluteal muscles.

The first style of yoga slimming: tiger modeling

1, kneeling on all fours.

2. Lift your right leg, keep it level and raise your head at the same time.

Note: Repeat 4 times, and the other side is the same.

Yoga slimming second style: bridge type

Step 3 lie on your back. Bend your knees, put your feet on the ground and hold your ankles with your hands.

4, inhale, while the hips, waist, back off the ground, try to raise.

Attention: breathe naturally, stay 15 ~ 30 seconds, and return to supine.

Method of beautiful buttock: Sexy for ten minutes, dancing with a thin waist and beautiful buttock to make it sexy, three tricks of beautiful buttock.

Yoga slimming section 2

Lie face down on the mat and support yourself with your elbows. Your arms are shoulder width, and your fingers are pointing straight ahead. Tighten your muscles and lift your hips. Keep your body in a horizontal line and your toes support the ground, then you will feel the pressure. Try to tighten the muscles of the abdomen and legs, hold on for a while, and then rest on the ground for a while. Repeat this action several times.

Target parts: arm, leg muscles, hip muscles, abdomen and waist muscles. Chest, back and thighs.

Special shape: only the muscles of abdomen and inner thigh are collected to prevent the arm muscles from forming ugly fat push.

OL flat belly: slim OL family, five strokes to go to work, one stroke to lose weight for older beauty, and three strokes to reduce abdomen for older mm.

Yoga slimming section 3

Lie flat on the ground, face up, with your feet flat, feet open at hip width, and bend your knees until your calves and shins are perpendicular to the ground. Tighten your hip muscles, lift your hips a few inches off the ground, and arch your body and the ground. Keep your arms close to the ground, tighten your hips and leg muscles, lift your hips, and clasp your hands tightly under your body. Hold this position for a while, then relax, lie on the ground and rest, and continue to repeat this action.

Target parts: gluteus muscle, thigh, psoas muscle and lower back.

Special shaping: once your figure is arched, put your hands under your body as much as possible, which can support your body and buttocks, and also make your buttocks muscles firmer.

Buttock reduction plan: byebye should deal with girls' fat buttocks and beautiful legs

1, lie on your back, with your feet waist width apart, your knees bent, and your hands flat on your sides.

2. When exhaling, try to straighten your waist until the breath is completely exhaled, and then return to the action 1, without rest in the middle, and the actions should be consistent. Continue to do 15~20 times.

1, prone, with hands flexed to support the head and toes straight.

2. Push your hips hard and exhale at the same time. Try to lift one foot and keep your feet straight and still 1 sec. Return to action 1.

1, legs together, stand at attention, face forward, hands akimbo.

Step forward with one leg gently and bend your knees 90 degrees. Inhale first, then exhale, and return to action 1. Change legs and step out, the action is the same, and the left and right feet are repeated 15~20 times.

Yoga slimming section 4

Note: If you are a beginner and have never supported your body with your shoulders, or have problems with your cervical spine, you'd better not try this action at first.

A: The starting action is the same as in Section 3. Then put your hands behind your waist for support. Bend your legs to your chest every time. If you can't support your body with your shoulders, you can bend your knees, which can relieve the pressure on your shoulders.

B: Put your legs straight on the ceiling and close together. Imagine that you are transferring energy from your head to your toes. If this posture is too tired, bend your legs for a while and have a rest (as in Action A). If you put a towel under your neck and shoulders, it will reduce the stretching of these parts and make you feel more comfortable. )

Target parts: shoulders, back, abdomen, buttocks and legs.

Special shaping: pay attention to the eyes looking up, shrink the rotten part tightly, and try to keep the trunk and legs in a straight line, perpendicular to the ground.

Method of reducing abdomen: come with me! Classic four strokes to reduce abdomen, bean curd soup, quick-acting and flat abdomen for three days

Nowadays, most urban women like yoga, because yoga can not only bring you fitness, but also improve your figure and make you have a slimmer figure!

Seven-day slimming yoga On the first day of seven-day slimming yoga, use your breath to create spiritual oxygen. Find a place where you feel comfortable (you can lie down and sit, but you must let your whole body relax), gently close your eyes and start to take a deep breath. When inhaling, make your abdomen contract, and when exhaling, feel your breath brought to your spine. In the process of breathing, you should feel in a good mood, put aside all other thoughts and imagine the most beautiful picture in your memory for about five minutes, then open your eyes.

On the second day of seven-day slimming yoga, neck exercise awakens brain vitality. Dry your face with your hands, thinking that your loved ones' hands are touching you and your thoughts are moving at will. Then comb your hair from front to back with your fingers. After the action, use yoga breathing to adjust your body to relax, let your shoulders relax, turn your head left and right three times, then lean back and forth, and try to reach the position three times. Finally, try your best to spit out the polluted air in your chest to ensure that you become refreshed.

On the seventh, third and fourth days of slimming yoga, double slimming training. After calming down, first stretch your shoulders backwards and pull the muscles on both sides of the spine, then stand with your legs slightly apart and your hands crossed backwards to support each other. Keep 15 seconds, twice a day, four times a day, from straight back to bending the upper body forward as far as possible, to see if it feels as light as a swallow.

On the fifth day of seven-day slimming yoga, find the sweetness of sleep. I didn't expect breathing to cure insomnia. Before going to bed, sit on the bed with your legs crossed, keep your spine straight, then press your thumb on your right nostril, breathe through your left nostril 1 2 minutes, and relax. When your heart feels clean, lie down and sleep with your right body (remember, use your right body). I believe you can get rid of insomnia as long as you insist.

On the sixth day of seven-day slimming yoga, you will become a confident person. Lie flat on the bed, feet together, toes forward, arms over your head, shoulder width, arms along your fingertips, elbows straight; Stretch your legs along your toes for 10 second, and then resume normal breathing. This action can stimulate the circulation and breathing in the body, and also improve your self-confidence. Just try it.

The seventh day of slimming yoga, hunter-like attention. Lie flat on the bed with your hands in front and palms facing each other. After reaching too far, bend your right foot straight to the inside of your left leg 10 second. Don't feel compelled during exercise. This will stretch your shoulders, arms and back, and help improve your attention and external image.

A short seven-day slimming yoga attempt can give you a superficial understanding of yoga. If you feel good, you must stick to it. I hope yoga can make your life look brand-new and become an energetic superman!